July 17th, 2020 By YellowCake

Yesterday I was on several conference calls working from home, so I was bored and wrote a long preblast.  Therefore, I have few words left, so not much creativity in the backblast.   

Mosey to warmup.

ISTs

Windmills

Loose Change

Merkins

Mosey to the blocks, everyone get one, and meet back at the ticket booth.

Today we put in some reps of a few exercises.

Each Round consisted of:

40 reps each exercise, run.

30 reps each exercise, run.

20 reps each exercise, run.

10 reps each exercise, run.

Round 1:

Curls with a block

triceps extensions with a block

overhead presses with a block

run 528 feet

Round 2:

pretzel crunches (half left, half right)

LBCs

RBCs

run 528 feet

The pax completed the above work so fast, I had to call an audible and make up a 3rd round.

Round 3:

Block presses

Squats

Run 528 feet

Take the blocks back and recover-recover.  No need for Mary at the end when you do all that ab work in the middle.

Announcements:

Healthy Eating Challenge

Q Sheet is blank, need you men to step up.

Prayers.

Guys, it’s been a great week at the Dawghouse.  If you were here, keep coming back.  If you weren’t, come next week to see what you missed.

YellowCake out!

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